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We are thrilled to have been voted one of the top 3 naturopathy clinics in New Westminster, BC by Three Best Rated. Each business is carefully considered by the diligent people who work for Three Best Rated, and they base their decision on reputation, history, complaints, ratings, and overall satisfaction. We want to send out a big thank you to all of our previous and current clients who have taken the time to voice their experience with New West Wellness for others to read.

So, when exactly should you use hot packs and when is ice better? It’s a common enough question we get in class. The easy answer is:

Use ice now, use heat later.

Well, not right now, we hope. “Now” meaning ‘immediately after the injury’. Heat later, 3+ days after the injury.

Ice: reduces pain, swelling, inflammation and helps to reduce bruising. It’s useful as soon as an injury has occurred (or also in acute flares of chronic conditions like arthritis). Keep your hot/cold gel pack in the freezer and its ready to go. Ice the affected area for 10 minutes each hour for the first 24 hours. Then for the next 2 days, ice for 10-15 minutes three times a day. Perhaps before school/work, after school/work and before bed.

Heat: can help with chronic pain, like low back pain. It can also promote healing after an acute injury. (E.g.: from a triathlon) has had a few days of ice treatment, by encouraging blood flow to the area and relaxing muscles that are in spasm. Follow the instructions on your hot/cold pack to warm it up. Apply heat to the injured area for 15-20 minutes at a time. Again, try for three times a day. Do not apply heat in the hours immediately after an acute injury, it will increase inflammation and may slow down healing.

To use, wrap your hot/cold gel pack in a towel or cloth. Do not apply directly to skin.

Don’t let the injured person fall asleep with heat or ice on their body.

If you reach 5 days after the injury and there is still pain despite your best treatments, it’s time to find professional help.

And of course, if either ice or heat seems to be making things worse, then stop!

Foam rolling is a way to help smooth out your fascia, the connective tissue that stretches over your muscles. “Inactivity, repetitive motion, and injuries can cause the fascia and the underlying muscle tissue to bind together. This causes or ‘trigger points,’ or “knots” that lead to tightness. When you roll out, you release these knots, and this helps reduce muscle tightness and improve joint mobility.

This process is typically accomplished with a foam roller which is a cylindrical tool typically made of dense foam plastic.

If your muscles are tight and sore, foam rolling could be a little painful when you first start.

Foam roll then work out. When muscles are not restricted by tightness, the bodies joints have more Range of Motion (how much you can move around a limb) and muscles can fire at peak efficiency during exercise.

By doing exercises correctly, and through your full range of motion the moves become more effective which helps build lean muscle mass. Reducing tightness can also help minimize muscular imbalances in opposing muscle groups (the ones that work together to help you move in everyday life and in the gym, like your chest and back and biceps and triceps). Tightness in one of these muscle groups can interfere with your ability to engage the other—for example, if your quads are super tight, you’ll have a tough time engaging your glutes during a squat, which can lead to overdeveloped quads and underdeveloped glutes. Less tightness also cuts down on your risk for muscle and ligament strains, as well as general discomfort.

Think of foam rolling as an essential building block to your regular workout.

In the short term, foam rolling can provide immediate relief from body pain due to tightness. You may notice that your legs start to feel light and tingly because foam rolling also increases circulation. It will also help you feel more connected to your body, and when your body and mind are in sync, your workout tends to be on point.
And there’s an obvious long-term payoff, too. Strength training is an essential part of a balanced workout program—and foam rolling plays a major part in making sure that tightness and knots don’t get in your way and kill your workout vibe. Reducing tightness can also help you perform your best during non-strength workouts, too, as mobility is essential for runners, bikers, dancers, and swimmers, too.

Ultimately, foam rolling can help make the time you spend training more efficient and effective.

First purchase your high quality Foam roller from us for $45. Get in the habit of rolling out before every workout for 5 to 10 minutes and focus on the muscles you are using in that particular workout.

Check in with your body and think about what needs attention—if you’re feeling a little sore or tight that’s a sign you might want to spend time foam rolling that muscle area. (Note, if you’re experiencing sharp pains or recovering from surgery, consult a doctor, not a foam roller).

We’ve been awarded a 2016 Platinum Award for Customer Service Excellence from the New Westminster Chamber of Commerce!

Michelle was honored to accept the award at the Platinum Awards gala, but we couldn’t have done it without all of you. We would like to send a heartfelt thank you to all of you for nominating New West Wellness Centre, voting for us, and continually supporting us.

Studies say an average person spends about 4 hours on their feet and takes about 8,000-10,000 steps a day. No wonder we get pain!

Massage therapy can be beneficial in aiding pain relief and recovery for patients with Foot pain(Plantar fasciitis, aka plantar heel pain syndrome) helping them get back on their feet.

What is the plantar fascia?

Plantar fascia is a thick band of tissue that covers the bottom of the foot from the heel to front of foot. It provides support while standing, as well as absorbing shock during movement.

While plantar fasciitis is often caused by overexertion, you should also know that tight hamstring and gluteal muscles, overpronation and high arched feet may exacerbate foot pain. Improper footwear can also put undue strain on the plantar fascia, particularly in athletes.

The tissues can degenerate over time, causing varying degrees of pain. The muscles of the calf and ankle may shorten during sleep, making symptoms worse first thing in the morning.

How can we help?

Since shortening of the calf muscles can cause undue stress on the bottom of the foot (plantar fascia), you may find that deep tissue treatment of calf and ankle muscles can help reduce symptoms of foot pain. We are also able to massage, manipulate and stretch the bottom.

How you can help?

Against the wall, lean in while trying to get your back heel to the ground. This may not be possible if your calf muscles are extremely tight.
Remember never to force a stretch.
30 second hold on each leg, 2 times each leg, performed three times per day. (Even if pain is only in one foot do both sides)

What other options could help?

If massage and stretching don’t help alleviate pain you could look at other options, such as but not limited to Orthotics, Acupuncture and Physiotherapy.

Most people need at least seven or eight hours every night. Do you sleep too much or not enough? Try and get up and go to bed at the same time each day. If you go to bed late one night still set your alarm for the same wake up time. If you are tired the next night go to bed earlier but still get up at the same time. Ask yourself these following questions. Is your room fully dark? If you can’t physically make your room dark then wear a night eye mask . Regulate room temperature (between 60 and 67 degrees Fahrenheit or 15-19 Celcius), and use white noise (a fan or quiet music) to help induce sleepiness.

3)Feed your body right

Meal timing is another important factor in maintaining energy levels. Don’t skip meals. Skipping meals can cause blood sugar swings, often resulting in fatigue. You should eat at least three nutritious meals each day with the last meal well before bedtime. Snacking is ok as long as its good choices.(Google- healthy snacks)

4) Decrease your stress

Stress will zap the life out of you! Stressors ( worry, fear, over loaded with work) can leave you mentally and physically exhausted. Add more relaxing activities such as exercise (decreases the chemical effects of stress and anger), listening to music thats up beat and fun, reading a great book, yoga or even just talking on the phone with a good friend.

5)Get Some Sun

The body produces vitamin D after exposure to sun. Try to get 10 minutes of unprotected exposure to the sun at least three times a week which can help with physical performance and improved mood. As we all know west coast weather in the winter is not the sunniest so you could try alternate ways of getting vitamin D ( Google -ways to get vitamin D).

80% of people experiencing back pain/problems at some point in their life.

Here are some myths and facts about back pain, we have added back care tips that can help prevent future problems.

Back Facts

Knowing what to do when you have back pain is important. A sedentary lifestyle, as well as injuries, arthritic changes and aging can all lead to future problems. What to do when if you have back pain? Have regular maintenance appointments with our Chiropractor Dr. Kalsi and practise self-care.

MYTH: Rest is a great treatment for back pain.

FACT: Bed rest may worsen your back pain unless it is so debilitating that you cannot move. See our chiropractor about chronic or new back pain and if debilitating take a visit to the Emergency room.

MYTH: Applying Heat for a sore back.

FACT: Heat may actually increase back pain by causing more swelling of the joint and muscles and ligaments. Ice gel packs on a sore back is recommended for the first 3 days of pain. We sell them at our New West Wellness Centre office. If you don’t have a gel pack then a bag of frozen vegetables, or ice in a dampened towel. Limit cold pack treatments to maximum of 15 minutes/per hour, and always place a damp towel or cloth between the sore area and the ice, unless the pack is covered in material of some sort.

MYTH: Pain is the proof that something is not right.

FACT: Pain in your back is telling you something is wrong, especially if the pain is long term and/or stops you from doing normal daily activities. But You may not always feel pain in your back when there is a problem so be aware of limited movement or discomfort in your arms, legs and shoulders which could also indicate that something is going on with your back.

Posture

FACT: Good posture and a properly aligned spine, can help prevent back and neck pain. Exercise to help keep your back fit and healthy too. Stretching helps keep your muscles loose while core exercises (involving balance, Pilates, yoga, stability ball) will help to strengthen your back.

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Our wide variety of hands-on therapists help you become the healthiest you. Get results now by booking an appointment with one of our registered massage therapists, chiropractors, acupuncturist, naturopathic doctor, or orthotics specialist.